Tatiana Marinho - Body Science Athlete
Practising Nutritionist | B.P.H. Nutrition | Master of Nutrition & Dietetics | Master of Public Health.
GET THE MOST OUT OF YOUR CAFFEINE
Caffeine is one of the most well-researched ingredients in the sports nutrition field. It is a natural stimulant found in a variety of plants. Caffeine is well-known to increase physical performance by stimulating the central nervous system, increasing energy production and decreasing the perception of how hard you are working.
Caffeine is also used in many weight and fat loss supplements and we are about to understand why. Firstly, let’s explore some of the terms that are often used around weight and fat loss and then we can help you undderstand the science behind it.
METABOLISM AND METABOLIC RATE
This is the rate at which your body burns calories when at rest. That means that the higher your metabolic rate, the more calories your burn throughout the day, making weight loss easier. So, it is important to look for foods and supplements that will increase your metabolism. A few foods that boost your metabolism:
• Coffee
• Green Tea
• Chilli
• Ginger
• High protein foods
• Cacao powder
• Legumes (beans, lentils, chickpeas etc)
THERMOGENESIS AND THERMOGENIC
Thermogenesis is the process of heat production in your body. That is burning calories to produce heat. This is a survival mechanism that protects us from dying from hypothermia. However, it is now used to increase calorie burning, stimulate sweating and assist with weight and fat loss.
Thermogenic foods or supplements are used to stimulate thermogenesis in the body. A few thermogenic foods include:
• Green Tea
• Coffee
• Turmeric, ginger and cinnamon
• Chilli and black pepper
Fat Burning
Fat burning can have two main meanings:
1. Fat (fatty acids) oxidation to produce energy
That is the metabolic and biochemical process that will transform fats into energy. It is important to note that having a high-fat oxidation rate does not necessarily mean you will be burning body fat. Those who consume diets very high in fat, such as keto diet, will have higher rates of fat oxidation but that is because more fat is being consumed through their diet and being transformed into energy.
2. Lipolysis
This is the biochemical breakdown of fat storage in the body so fatty acids can be released into the bloodstream and then oxidated to be transformed into energy. A few foods, stimuli and hormones can trigger lipolysis. However, it is important to remember that having fatty acids available in your blood to be used as energy will not necessarily make you lose weight or fat tissue if you are not spending more calories than you are consuming. If too many calories or fat is being consumed, the fatty acids available in the blood will just be used to form new fat storage and build fat tissue again.
It is key to highlight the importance of diet and exercise when trying to lose weight and burn fat.
So, where does caffeine come into this?
THE ROLE OF CAFFEINE
Scientific studies have found clear evidence that caffeine promotes weight and fat loss.
Caffeine is a natural stimulant and will increase:
• energy production
• metabolism
• thermogenesis
Caffeine has also been found to stimulate the nervous system to trigger lipolysis (breakdown of fat cells to be used as energy).
Studies estimate that caffeine can increase calorie burning by 10-29% depending on your health status and body composition.
GET THE MOST OUT OF YOUR CAFFEINE
All of these products contain caffeine to increase performance, energy production and calorie burning.
Creatine to increase muscle and energy performance and assist muscle growth.
Amino acids to be used as energy by the muscles and assist muscle function.
Vitamin B to assist energy production.
Green Tea and Guarana a source of caffeine and increase fat burning mechanisms.
Acetyl L Carnitine to assist fat metabolism.
Garcinia gummi-gutta to help suppress appetite and control blood sugars.
Iodine to increase metabolism and thermogenesis and support thyroid gland function.
Chromium to assist sugar metabolism.
Green tea is rich in powerful antioxidants called catechins. These antioxidants are known to increase metabolism and fat burning mechanisms.
Probiotics to improve gut health.
Vitamin C for immune health and general health and wellbeing.
Green Tea: a source of caffeine and increase fat burning mechanisms.
Acetyl L Carnitine: to assist fat metabolism.
Garcinia gummi-gutta: to help suppress appetite and control blood sugars.
Iodine: to increase metabolism and thermogenesis and support thyroid gland function.
Chromium: to assist sugar metabolism.
Withania and Bacopa Monnieri: to improve cognitive function.
